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<channel>
	<title>CrossFit Memphis</title>
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	<link>http://cfmemphis.com</link>
	<description>Forging Elite Fitness</description>
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			<item>
		<title>WOD: 03/12/2010</title>
		<link>http://cfmemphis.com/wod-03122010/</link>
		<comments>http://cfmemphis.com/wod-03122010/#comments</comments>
		<pubDate>Fri, 12 Mar 2010 01:38:24 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2572</guid>
		<description><![CDATA[All Bands 
CrossFit Total

1RM Back Squat
1RM Overhead Press
1RM Deadlift

Click here to improve your Olympic lifts!!!

]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD: 03/11/2010</title>
		<link>http://cfmemphis.com/wod-03112010/</link>
		<comments>http://cfmemphis.com/wod-03112010/#comments</comments>
		<pubDate>Thu, 11 Mar 2010 01:02:08 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2568</guid>
		<description><![CDATA[White Band

Strength/Skill Work: 10-15min

500 meter Row


MetCon: 5-20min

10 Squats
10 Pushups
10 Jumping Pullups
10 Situps
20 Squats
20 Pushups
20 Jumping Pullups
20 Situps
30 Squats
30 Pushups
30 Jumping Pullups
30 Situps



Grey Band

Strength/Skill Work: 10-15min

500 meter Row


MetCon: 5-20min

10 Squats
10 Pushups
10 Banded Pullups
10 Situps
20 Squats
20 Pushups
20 Banded Pullups
20 Situps
30 Squats
30 Pushups
30 Banded Pullups
30 Situps



Green Band

Strength/Skill Work: 10-15min

500 meter Row


MetCon: 5-20min

15 Squats
15 Pushups
15 Pullups
15 Situps
30 Squats
30 Pushups
30 [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD: 03/10/2010</title>
		<link>http://cfmemphis.com/wod-03102010/</link>
		<comments>http://cfmemphis.com/wod-03102010/#comments</comments>
		<pubDate>Wed, 10 Mar 2010 01:43:45 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[overhead squat]]></category>
		<category><![CDATA[power clean]]></category>
		<category><![CDATA[Ring Dips]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[Sumo Deadlift High Pull]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2563</guid>
		<description><![CDATA[White Band

Strength/Skill Work: 10-15min

Overhead Squat 5-5-5


Metcon:

21-15-9

Sumo Deadlift High Pull (Bar)
Ring Dips





Grey Band

Strength/Skill Work: 10-15min

Overhead Squat 3-3-3


Metcon:

21-15-9

Hang Power Cleans (115)(80)
Ring Dips 





Green Band

Strength/Skill Work: 10-15min

Overhead Squat 1-1-1


Metcon:

21-15-9-3

Power Clean (135)(95)
Ring Dips





Blue Band

Strength/Skill Work: 10-15min

Overhead Squat Max Reps with Body Weight


Metcon:

21-18-15-12-9 

Power Clean (155)(115)
Ring Dips





Keep training everyone!!

]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD: 03/09/2010</title>
		<link>http://cfmemphis.com/wod-03092010/</link>
		<comments>http://cfmemphis.com/wod-03092010/#comments</comments>
		<pubDate>Tue, 09 Mar 2010 05:34:41 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2557</guid>
		<description><![CDATA[Group Warm-up: 5-10 min
 
White Band

 Strength/Skill Work: 10-15min

Pushups &#8211; 10/5 reps


 MetCon: 5-20min

6 Rounds

400 meter Run
15 Kb Swings (35/25)
15 Pullups





Grey Band

 Strength/Skill Work: 10-15min

Pushups &#8211; 30/15 reps


 MetCon: 5-20min

5 Rounds

800 meter Run
20 Kb Swings (55/35)
20 Pullups





Green Band

 Strength/Skill Work: 10-15min

Ring Pushups &#8211; 40/10 reps


 MetCon: 5-20min

5 Rounds

800 meter Run
25 Kb Swings (55/35)
25 Pullups





Blue Band

 [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD: 3/8/2010</title>
		<link>http://cfmemphis.com/wod-382010-2/</link>
		<comments>http://cfmemphis.com/wod-382010-2/#comments</comments>
		<pubDate>Mon, 08 Mar 2010 15:02:34 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2553</guid>
		<description><![CDATA[Click here to see the CrossFit Sectional Results

Monday
White Band

Strength/Skill Work: 10-15min

Chinup negatives 3, 3, 3, 3


MetCon: 5-20min

AMRAP 15 min

5 Handstand Holds
5 Sumo Deadlift High Pulls
5 Overhead Squats
200 meter Run





Grey Band

Strength/Skill Work: 10-15min

Chinups 3, 3, 3, 3
MetCon: 5-20min

AMRAP 15 min

5 Handstand Holds
5 Sumo Deadlift High Pulls
5 Overhead Squats
200 meter Run







Green Band

Strength/Skill Work: 10-15min
Chinups 1, 1, 1, [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD: 03/05/2010</title>
		<link>http://cfmemphis.com/wod-03052010/</link>
		<comments>http://cfmemphis.com/wod-03052010/#comments</comments>
		<pubDate>Fri, 05 Mar 2010 01:32:30 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2547</guid>
		<description><![CDATA[Group Warm-up: 5-10 min
3 rounds:

50 Contacts – Jump Rope
10 Reverse Lunges w/ Twist
5 Inchworm Pushups
30 Seconds Squat Stretch

Evening workout: Run 5k
White Band

 Strength/Skill Work: 10-15min

Front Squat 12,12,12,12


 MetCon: 5-20min

3 Rounds

10 Burpees
7 SDHP (95/65)
Down/Back Sprint on Turf





Grey Band

 Strength/Skill Work: 10-15min

Front Squat 10,10,10,10


 MetCon: 5-20min

3 Rounds

10 Burpees
7 Power Clean (115/75)
Down/Back Sprint on Turf





Green Band

 Strength/Skill Work: [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD: 03/04/2010</title>
		<link>http://cfmemphis.com/wod-03042010/</link>
		<comments>http://cfmemphis.com/wod-03042010/#comments</comments>
		<pubDate>Thu, 04 Mar 2010 01:31:24 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2539</guid>
		<description><![CDATA[Group Warm-up: 5-10 min
3 rounds:

50 Contacts – Jump Rope
10 Reverse Lunges w/ Twist
5 Inchworm Pushups
30 Seconds Squat Stretch

White Band

 Strength/Skill Work: 10-15min

Bench Press 1RM


 MetCon: 5-20min

A1) 12, 9, 6, 3 Sumo Deadlifts &#8211; 135/85lbs
A2) 40, 30, 20, 10 Wall balls Shots



Grey Band

 Strength/Skill Work: 10-15min

Bench Press 1RM


 MetCon: 5-20min

A1) 12, 9, 6, 3 Sumo Deadlifts [...]]]></description>
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		</item>
		<item>
		<title>WOD: 03/03/2010</title>
		<link>http://cfmemphis.com/wod-03032010/</link>
		<comments>http://cfmemphis.com/wod-03032010/#comments</comments>
		<pubDate>Wed, 03 Mar 2010 00:58:18 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[Newsletter]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Clean and Jerk]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[hang power clean]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[jump rope]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[power clean]]></category>
		<category><![CDATA[Push Jerk]]></category>
		<category><![CDATA[push-ups]]></category>
		<category><![CDATA[Reverse Lunges]]></category>
		<category><![CDATA[Row]]></category>
		<category><![CDATA[rowing]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[Split Jerk]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[squat stretch]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2526</guid>
		<description><![CDATA[Group Warm-up: 5-10 min
3 rounds:

50 Contacts – Jump Rope
10 Reverse Lunges w/ Twist
5 Inchworm Pushups
30 Seconds Squat Stretch

White Band

 Strength/Skill Work: 10-15min

Hang Power Clean &#8211; 5,5,5,5,5


 MetCon: 5-20min

1000m Row
400m Run x 3



Grey Band

 Strength/Skill Work: 10-15min

Power Clean and Push Jerk &#8211; 5 Sets of 1+5


 MetCon: 5-20min

1000m Row
400m Run x 4



Green Band

 Strength/Skill Work: 10-15min

Power [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD: 03/02/2010</title>
		<link>http://cfmemphis.com/wod-03022010/</link>
		<comments>http://cfmemphis.com/wod-03022010/#comments</comments>
		<pubDate>Tue, 02 Mar 2010 01:50:22 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
		<category><![CDATA[Conditioning Memphis]]></category>
		<category><![CDATA[cordova]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Conditioning]]></category>
		<category><![CDATA[crossfit games]]></category>
		<category><![CDATA[crossfit memphis]]></category>
		<category><![CDATA[Doug Larson]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[Gain Muscle]]></category>
		<category><![CDATA[germantown]]></category>
		<category><![CDATA[Get in Shape]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[jump rope]]></category>
		<category><![CDATA[Kettlebell Clean and Jerk]]></category>
		<category><![CDATA[Kettlebell Snatches]]></category>
		<category><![CDATA[Kettlebell Swings]]></category>
		<category><![CDATA[Knees to elbows]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[metcon]]></category>
		<category><![CDATA[Michael Bledsoe]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Pullups]]></category>
		<category><![CDATA[push-ups]]></category>
		<category><![CDATA[Reverse Lunges]]></category>
		<category><![CDATA[Sport of Fitness]]></category>
		<category><![CDATA[Sport Specific Training]]></category>
		<category><![CDATA[Sports]]></category>
		<category><![CDATA[squat]]></category>
		<category><![CDATA[Toes to Bar]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2518</guid>
		<description><![CDATA[Group Warm-up: 5-10 min
3 rounds:

50 Contacts – Jump Rope
10 Reverse Lunges w/ Twist
5 Inchworm Pushups
30 Seconds Squat Stretch

White Band

 Strength/Skill Work: 10-15min

25 Kettlebell Swings (26/18)


 MetCon: 5-20min

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Barbell Reverse Lunges: 20% Body Weight
Reverse Crunches
Deadhang Pullups: Green Band





Grey Band

 Strength/Skill Work: 10-15min

30 Kettlebell Snatches per arm &#8211; (55/35)


 MetCon: 5-20min

10-9-8-7-6-5-4-3-2-1 reps of the [...]]]></description>
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		</item>
		<item>
		<title>WOD: 02/29/2010</title>
		<link>http://cfmemphis.com/wod-02292010/</link>
		<comments>http://cfmemphis.com/wod-02292010/#comments</comments>
		<pubDate>Sun, 28 Feb 2010 21:39:31 +0000</pubDate>
		<dc:creator>matraca</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Athletic Performance]]></category>
		<category><![CDATA[bartlett]]></category>
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		<category><![CDATA[hang power snatch]]></category>
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		<category><![CDATA[thruster]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://cfmemphis.com/?p=2514</guid>
		<description><![CDATA[Group Warm-up: 5-10 min

3 rounds:

50 Contacts &#8211; Jump Rope
10 Reverse Lunges w/ Twist
5 Inchworm Pushups
30 Seconds Squat Stretch



All Bands

Strength Work:

Hang Power Snatch &#8211; 5,5,5,5,5


MetCon:

21-15-9

 Thrusters
 Burpees 


Then 30 Deadlifts at with 2x thruster weight



Awesome video of someone squatting 440lbs with one arm in a sling!!
]]></description>
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<enclosure url="http://media.crossfit.com/cf-video/CrossFitNorwest_Downton180kgInjuredSquat.mov" length="3820035" type="video/quicktime" />
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